A Happy and Healthy Birthday: Staying Fit Through the Years

Baby boomers are moving past the stage when our bodies keep getting stronger and into that time of life when we start to slow down. Worries about slower metabolism, lower bone mineral density, heart disease and more may be on our mind. Here are some ways in which you can slow down the hands of time and remain healthy and active with each passing birthday.
Body Weight
Yes, we use fewer calories as we age, but the difference isn’t as dramatic as many think – less than 1-2% each decade from our 20’s until our 70’s. As an example, someone who uses 2000 calories while in their 20’s will need only 20-40 calories less or 1960-1980 calories when in their 60’s. Research has shown that most weight gain can be explained by less physical activity, and that metabolism does not slow down significantly in men and women who stay active. Aim for 30-60 minutes of brisk walking or jogging, tennis, bike riding or swimming most days. And of course, match calorie intake to calorie needs.
Muscle
We do lose muscle as we age, and the muscle that we do have becomes more filled with fat and less strong. The good news is that we retain our ability to build protein. The best results have been found with strength training accompanied by adequate calories and dietary protein distributed evenly throughout the day. Be sure to include protein foods with each meal. Milk and yogurt are excellent sources – non or low fat varieties have as much protein as full fat – as are eggs, lean meats and beans.
Bone Mineral Density
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Bone density increases from the time we are born until our 3rd decade of life, with the most rapid period of growth seen around the time of puberty. We lose bone at a rate of about 1% annually, with more rapid loss occurring after menopause in women. The good news: lifestyle has an impact on bone. Engaging in weight bearing exercise such as jogging, tennis, or jumping rope along with strength training and a diet with at least 1200 mg of calcium daily will contribute to more bone growth during our younger years and slower rates of decline during our “mature” years.
Overall Health
Healthy muscles are able to use more glucose, which prevents the rise in blood sugar often seen in aging adults. Strong bones means less likelihood of debilitating fractures. Be sure to include plenty of fruits and vegetables for heart health and improved immunity.